Vegan Muscle Building Checklist

So, you’re vegan and trying to build muscle? Good on you. That combo still surprises people, like protein only comes wrapped in bacon or something.

But the truth is, you can absolutely bulk up on plants. You just need to be a bit more intentional about it.

I’ve been down this road myself—trying to balance my macros with chickpeas and tofu, wondering if I’m eating enough (spoiler: probably not), and trying to recover without guzzling a tub of whey protein.

It’s doable. Let’s walk through the essentials, like a little mental checklist you can keep in your back pocket.

First things first: Eat More. Like, More Than You Think.

This was a tough one for me. Plants are great, but they’re not as calorie-dense as animal-based stuff.

You think you’re full, but your body’s like, “Mate, we’re still in a deficit.” If you’re trying to build, you’ve got to be in a caloric surplus.

That doesn’t mean stuffing your face with Oreos (although, yes, they’re accidentally vegan). It means whole grains, legumes, nuts, seeds, and plenty of healthy fats.

Nut butters? Yes.
Avocados? Heck yes.
Oats with protein powder and banana and flaxseeds? Say less.

Get Your Protein Sorted

The big one, right? Everyone’s always harping on about protein. But honestly, it’s not as hard as people make it out to be.

You just need to mix it up. Think lentils, tofu, tempeh, edamame, quinoa (yep, it’s got all 9 amino acids), chickpeas, and a good quality plant-based protein powder.

Some days, I’ll blend up a smoothie with oat milk, frozen berries, two scoops of vegan protein, chia seeds, and a sneaky spoon of peanut butter. That’s breakfast, post-workout fuel, and a hug in a cup, all in one.

Don’t Skip the Strength Training

Sounds obvious, but you’d be amazed how many people try to “eat their way” to muscle. Muscle comes from resistance. You’ve got to push, pull, lift, and squat your way there.

Whether it’s dumbbells, bodyweight stuff, resistance bands, or just lifting heavy grocery bags (Auckland folks, you know what I mean after a Woolies run), make it count.

Split your workouts so you’re not overtraining one muscle group, and let recovery have its moment. Muscle grows in rest, not during your 5th set of shoulder presses.

Track What You Eat (At Least for a Bit)

I was resistant to this for ages. Felt too obsessive. But I’ll be honest—once I started tracking my meals just for a few weeks, everything shifted.

I could see where I was slacking (turns out, I was barely hitting 60g of protein a day… yikes). There are some decent apps out there to help with this. You don’t have to count every gram forever—just long enough to know where you stand.

Supplement Smart

You don’t need a shelf full of pills, but a few key supplements help, especially for vegans. B12 is a must, of course.

I also take a vegan omega-3 (algae oil), and occasionally iron, zinc, or creatine depending on how I’m feeling and training.

Oh—and yes, creatine is vegan. It’s synthetic. You’re good.

Hydration + Sleep = Secret Weapons

Can’t build anything if your body’s running on empty. Water and sleep are the unsung heroes of gains. Aim for 7–9 hours of good sleep (without scrolling through reels till 2am), and keep that water bottle close. Especially after a sweaty gym sesh.

Mental Game

This one’s not talked about enough. Building muscle takes time—especially if you’re not downing 3,000 calories of steak and eggs daily.

Stay consistent, don’t freak out if your abs go into hiding for a while, and trust that your body’s doing the work behind the scenes. If you’re plant-powered, you’re already doing something pretty epic.